2015-06-18

THURSDAY WORKOUT

Ring skills and something a little different...

SKILL:
Ring Dips
(Work perfect holds position, then negatives and finally try pressing out ONLY if you demonstrate proper ring control on the holds and negatives)

10-15 minutes total depending on class sizes...

WORKOUT:
1:00 Ring/Bar Dip Hold
40 Foot Box Jump Over & Back w/ Box Flip (20"/24")(Rig 2 Rig)
30 Bent Over KB/DB Rows (35's/53's)
(On East Side of the Gym... Should be heavy)
40 Foot Box Jump Over & Back w/ Box Flip (20"/24")(Rig 2 Rig... Back to start position)
1:00 Ring/Bar Dip Hold
(10 minute cutoff... Really work on quality holds!)

For the Box Jump...

The box will start right in front of the rig where you are doing your ring dip hold...

After you complete the hold you will jump onto then over the box (Starts on the 20" side) and then BACK over again to your original starting position after which you will GENTLY flip the box forward onto the 24" side and proceed to jump up and over, then back over again...

Then you will flip it forward again onto the 20" side and repeat this pattern until the edge of the box has reached the front of the other rig across the room...

You will then proceed to the KB Bent Over Rows... After completing 30 reps you will bring the box back across the room using box jump overs and flips and then finish with another 1:00 hold on the rings...

Step ups and overs are permitted...

POST YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS


4 comments:

Crystal Stidham said...

DNF: 25ft of 2nd round box jumps

Anonymous said...

9:13 44# rows
Dave

CrossFit Hydro said...

Push Jerk... Slowly up to a modest single... Knees out on the dip and catch was the emphasis
95, 145, 165x5
195, 215 x3
235 x2
245, 255 x 1

Ctb Pull Up ladder... Only 5 lb jumps allowed
*5 minute time cap*
20,25,30,35,40,45x1... Missed 2 at 45lb DB

Class workout with step ups bc of the knee...
7:00 even...
(First hold unbroken, rows in 10, 5, 5, 4, 3, 3 w/ 53# then :45 and :15 on the last hold)

JVB

Rachel said...

Had around 30s left of ring hold